How To Stay Active While On Bed Rest

You may be confined to your bed but this workout will keep active even while on bed rest

Bed rest in pregnancy is sometimes recommended as a way to help prolong a pregnancy or to decrease the chance of certain pregnancy complications.  One of the most serious potential complications of bed rest is the weakness that can develop when your muscles are not used. It is very important that you have an exercise routine that you can perform several times each day, in bed, to make sure your muscles stay strong.

The following simple exercises along with deep breathing will improve circulation, stamina, mobility and flexibility, minimize loss of strength and help prevent pain and stiffness without having to leave your bed. All you will need is an easy to medium strength exercise band and a medium sized exercise rubber ball.

NOTE: Although these exercises are simple everyday movements, be sure to seek advice from your OBGYN before commencing in the following exercises to ensure doctor’s approval.

Inner-thigh press with rubber ball

Lying on your side, bend your knees so that the soles of your feet are lined up with your back. Place a medium rubber ball (or a knotted beach towel) between your knees. Contract your inner thighs to squeeze and pulse the ball for 30 seconds. Relax for 10 seconds, and then repeat the cycle two more times. Turn over and repeat while lying on the other side.

Side leg raises with band

Lying on your side, bend your knees so that the soles of your feet are lined up with your back. Tie the easy to medium band loosely around both legs. With every exhale raise the top leg against the moderate resistance of the band and then return back normal. Repeat this movement for 30 seconds and relax for 10 seconds before repeating this cycle two more times. Turn over and repeat on the other side.

Ankle pumps with band

Lying on your side, wrap the band around the base of the top foot and hold on to the ends in your hands—maintain a moderate to challenging tensions between your hands and foot. Point your toes away from your body, hold for 5 seconds, and return to start position. Repeat this movement for 30 seconds and relax for 10 seconds before repeating this cycle two more times. Turn over and repeat on the other side.

Seated chest pumps with exercise ball

Position yourself in a comfortable seated position by securing yourself with pillows. Place the medium exercise ball between both palms and level with your chest. Before commencing, make sure you shoulders are relaxed and elbows are bent and pointing down. Begin contracting your chest muscles by pulsing the exercise ball between both palms. Repeat this movement for 30 seconds followed by a 10 second rest. Repeat two more times.

Seated back extensions with band

While in your seated position, hold on to the easy to medium band between both hands. Make sure there is about two feet of band between both hands. Raise your right hand overhead while stretching the band down with the other hand and then return back to normal. Repeat this movement for 30 seconds followed by a 10 second rest before completing the other side. Make sure to complete this exercises on both sides another two times.

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